Pan Fried John Nutrition Facts: Calories, Macros & Health Benefits
Summary: Pan Fried John contains 135 calories, 17g protein, 1g carbs, and 7g fat per one fillet (180g). It is a source of saturated fat, cholesterol, sodium.
Nutrition Facts — one fillet (180g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 135 kcal | 7% |
| Protein | 17.0g | 34% |
| Carbohydrates | 1.0g | 0% |
| Total Fat | 7.0g | 9% |
| Fiber | 0.30g | 1% |
| Sugar | 0.10g | -- |
| Saturated Fat | 2.0g | 10% |
| Cholesterol | 50.0mg | 17% |
| Sodium | 450.0mg | 20% |
| Potassium | 0.50mg | 0% |
| Calcium | 25.0mg | 2% |
| Iron | 300.0mg | 1667% |
| Magnesium | 0.40mg | 0% |
| Zinc | 180.0mg | 1636% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.06mcg | 0% |
| Vitamin B6 | 2.5mg | 147% |
| Vitamin B12 | 0.20mcg | 8% |
| Folate | 8.0mcg | 2% |
| Vitamin E | 1.8mg | 12% |
| Vitamin K | 1.2mcg | 1% |
| Phosphorus | 25.0mg | 2% |
Is Pan Fried John Good for You?
Pan Fried John provides 135 calories per one fillet (180g) with 17g protein, 1g carbohydrates, and 7g fat. It is a source of saturated fat (10% dv), cholesterol (17% dv), sodium (20% dv).
Mild white fish fillet pan-seared and finished with briny capers
Key Health Benefits of Pan Fried John
- Saturated Fat (10% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (17% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (20% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1667% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1636% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 17g protein per serving to support satiety and muscle maintenance.
How to Track Pan Fried John Nutrition with Gram
Use Gram to log pan fried john and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in pan fried john?
Pan Fried John contains 135 calories per one fillet (180g).
How much protein is in pan fried john?
Pan Fried John provides 17g of protein per one fillet (180g).
How many carbs are in pan fried john?
Pan Fried John has 1g of carbohydrates per one fillet (180g).
Is pan fried john good for tracking nutrition?
Yes. Pan Fried John can be logged by calories, macros, and micronutrients in the Gram app.
How should I use pan fried john in a meal plan?
Use Pan Fried John as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track pan fried john and thousands of other foods with the Gram app.